Can you tone up your arms in less than two months?

Answer 1

Most Definitely. Get a magazine, friend, or book that will show upper body exercises. Or I have a book listed at the bottom which has detailed pictures and writing of upper and lower body exercises.
Here is information on a whole workout program of MINE!

Getting rid of fat in general, building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't, burn more calories than you consume, think and speak positively about yourself, try making life as stress free as possible, and get rest so that your body can repair itself.

Portion control is key to reaching your goal. You don't want to over-eat. A portion should be the size of your fist. Meals should consist of one portion of carbohydrates and protein, and a portion of fat (is: a handful).

Carbohydrates:
Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.

Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breasts, Lean Ground Turkey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!

Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsamic Vinaigrette Dressing. (Only consume a handful of nuts, with your breakfast, lunch, and dinner.) Fats help with digestion.

You want to have 4-5 small meals per day. 2-3 hours apart. You will never go hungry and your metabolism will not slow down!Stop eating 2-3 hours before bed. If possible get 8 hours of sleep, this plays a major role in losing belly fat.

Meal Planning: (Preparation is key.)

Meal 1: Protein, Carb, Fat (1 bottle of WATER)
Meal 2: Protein shake or bar (A glass of WATER)
Meal 3: Protein, Carb, Fat (1 bottle of WATER)
Meal 4: Protein shake or bar (A glass of WATER)
Meal 5: Protein, Carb, Fat (1 bottle of WATER)

Drink half of your weight (or more) in oz. of water per day.
(ex: 120lbs = drink 60oz. of water per day.)

Exercise: (Arrange this plan to fit your schedule).

Mon- light weights upper body, 30-60 min cardio, and abs
Tue- cardio 60 minutes (power walk, run, elliptical, etc.)
Wed- light weights lower body, 20-30 min cardio, and abs
Thu- cardio 60 minutes (power walk, run, elliptical, etc.)
Fri- light weights upper body, 30-60 min cardio, and abs
Sat- cardio 60 minutes (power walk, run, elliptical, etc.)

It’s important to sign up to a gym, perhaps get a workout partner/personal trainer it offers motivation.

This is my plan that I have made after doing research.It has worked for me, and I've helped friends lose weight this way! If you stick with it, it eventually becomes a lifestyle. If you are going to eat junk food, do it in moderation. Eventually you won't even crave it.I like to keep my diet as natural and organic as possible. Multivitamins are also a good idea, just to help strengthen your immune system.

If you are looking for a health book that offers more information on food, fitness, meal planning, and motivation; I am a big fan of the "Body-for-LIFE" book as well as the "Eating-for-LIFE" cookbook. It is what got me where I am today, living a healthy and satisfying life.

If you have any additional questions or just want someone to talk with, feel free to e-mail me! I love talking about this stuff as you can see!

Answer 2

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

Yes

Answer 4

Absolutely, but you will most likely need a personal trainer and many hours of hard work.